Author: Jade

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch on Wall 2 minutes/side Pec Stretch on Wall Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 IYW 5/side Worlds Greatest Stretch 20 Reverse Flyes Take your time and focus on position and activation. 2) Strength/Volume Work – 3 rounds of: 30 second Handstand Hold 15 DB Push Press 30 second Handstand Hold 10 DB Push Press 30 second Handstand Hold 5 DB Push Press Rest 2 minutes between sets. Scale the volume on the Push Press as needed based on loading you have. Goal stimulus is that you are performing the Push Press unbroken. 3) Met-con – 4 rounds of: 10 Dumbbell Front Squats 100m Run 20 Dumbbell Front Rack Box Step-Overs 200m Run Rest 2 minutes between intervals. Perform these at sprint efforts.  4a) Accessory –…

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Roll 1-2 minutes/side Lax Ball/Foam Roller/Household Item Calf Roll Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 4 rounds of: 3 Inchworm + 5 Scapula Push-ups 10 Bird Dogs For quality, not for time. 2) Strength/Volume Work – For Quality – 10-12-14-16-18: Single Arm Dumbbell Bench Press Single Arm Dumbbell Row Single Arm Dumbbell Squat Perform the prescribed reps on each side for each movement. Work through this at an “active strength” pace, getting through this as quick as you can but with a focus on position and quality of movement…you should be breathing, but this isn’t a Met-con. 3) Gymnastics – Chair/Box/Bar/Ring Dips: 6 sets of 3 x 2-Stop Rest 90-120 seconds between sets. Add additional load as needed. Hold the top position for 3…